General (Comprehensive from Exam 1 & 2)
- Dimensions of physical fitness:
o Cardio-respiratory fitness: ability to sustain moderate-intensity whole-body activity for extended
time periods (VO2 max)
o Flexibility: ran
...
General (Comprehensive from Exam 1 & 2)
- Dimensions of physical fitness:
o Cardio-respiratory fitness: ability to sustain moderate-intensity whole-body activity for extended
time periods (VO2 max)
o Flexibility: range of motion at a joint or series of joints ( Back scratch, and sit and reach)
o Muscular Strength/Endurance: maximum force applied with single muscle contraction; ability to
perform repeated high-intensity muscle contractions (1 RM tests/YMCA)
o Body Composition: a composite of total body mass and fat distribution (Skin fold, BMI)
- 4 dimensions of exercise prescription:
o Intensity
o Frequency
o Duration
o Mode (type)
- Main principles of training and how you would use them to create training plan
o Overload (training stimulus)
▪ Dimensions of exercise prescription fits in this section
▪ Intensity-how hard
▪ Frequency-how much
▪ Duration-how long
o Adaptation
▪ Increase stroke volume
▪ Decrease heart rate for some work
▪ Increase mitochondria
▪ Increase capillary density
o Specificity principle
▪ Exercise training specificity
▪ Specificity of VO2max
▪ Specificity of local changes
▪ only muscles or body systems being exercised will show beneficial changes.
o Progression
▪ Initiation
▪ Improvement
▪ Maintenance
• Reversibility- SV 1
st
, mitochondria 2
nd
, up to 50% in one week
▪ Initial detraining – 48 hours
▪ Most lost 4-12 months
• Individual differences principle
- The most up to date recommendations for physical activity (ACSM)
o 30 minutes of moderate-intensity activity 5 days a week for reducing the risk of chronic disease
o One could do 20 minutes of vigorous-intensity activity 3 days a week to achieve the same goal
- Cardiovascular responses to acute aerobic exercise
o Increase in HR
o Increase in BP
o Increase in SV
o Increase in Q
o Increases in A-VO2max
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